I was told this weekend at Chicago that you need to have a 31:00 10k to be a competitive pro. Unfortunately, right now I am a few minutes off pace. Any training suggestions on how to run faster? I come from a swimming background and am relatively green when it comes to running workouts. Intervals? Distance runs? Hills? I’ll trade a few swim secrets for running tips if anyone is interested…
I was told this weekend at Chicago that you need to have a 31:00 10k to be a competitive pro. Unfortunately, right now I am a few minutes off pace.
Like 10?
3 84 TRI Eric Limkemann 23 M PITTSBURGH PA 2 20:09 22:23 1:36 4 1:02:53 23.7 0:31 10 40:53 6:35 2:06:01 2/13 M20-24 3/219 M
What is your current 10K time?
When you say you’re a few minutes off…do you mean 3 or 10?
If you’re 10 minutes off you’ll probably never run 31 minutes no matter how hard you train. Its a genetic thing.
If you’re 3 minutes off its possible, not likely, but possible. 31 minutes is a time very few people can run.
at that race, approximatley 9:53, but who’s counting? I said i needed to get faster didn’t I?
at that race, approximatley 9:53, but who’s counting? I said i needed to get faster didn’t I?
The better the information you provide about yourself, the more likely the advice you get on this forum will actually be useful. Not very likely, but more likely.
Flat 10k is 34 mid
best tri split to date is around 36:30.
I was purely a swimmer up until last year.
Average running milage a week is roughly 10.
I was told this weekend at Chicago that you need to have a 31:00 10k to be a competitive pro. Unfortunately, right now I am a few minutes off pace.
Like 10?
3 84 TRI Eric Limkemann 23 M PITTSBURGH PA 2 20:09 22:23 1:36 4 1:02:53 23.7 0:31 10 40:53 6:35 2:06:01 2/13 M20-24 3/219 M
Why would you bring this up? The guy has a legit question, and he wasn’t bragging at all in his post. From what i read you’re one hell of a runner. Why not instead of trying to bash the guy don’t you lend him some advice? If I could run, which I can’t, I would have given some advice. I’ll be waiting for a quality answer to his question.
Dude, you’re running those times on 10 mile per week?
I’m the worst runner there is, but if I had those base times and was only running 10 miles a week I wouldn’t be too concerned with any kind of intervals or speed work. I’d put in some more mileage and add in some 20 minute tempo runs during my longer runs and be done with it.
I’d kill to be under 40 minutes.
A flat 34 on 10 miles a week shows a lot of promise…how much? who the hell knows. Impossible to say how fast a guy will be able to run if he doesn’t run.
Get up to 60 miles a week for 6 months and I bet you’ll get a much better sense of how possible 31 minutes is for you…and get a coach.
easy…you need to run a lot more than 10 miles per week. I think most triathletes under train the run. Of course I come from a running background but I would rather be strong at the end of the race by doing more than a minimum of run training.
JW
Develop a 3-5 year plan. Place yourself in a good training environment. Build your mileage consistently but cautiously. Read books by Arthur Lydiard, Jack Daniels. Lots of info out there. Making that sort of improvement isn’t easy. What’s your best standalone mile or 5k time?
edit: That’s a good 10k start. Not gonna happen on 10m a week. The guys running ~31 are more in the 50+ range with lots of mileage already under their belts. Don’t try to do that overnight, take a year or more to build up to the distance.
Yes, those times are all pretty solid and you are not too far from a 2 hour OLY time - very respectable for an elite. Since you are very young, solid swimmer and plenty fast on the bike it should be easy (if you have the time).
RUN MORE - seriously. 10 miles a week is only my long run. Simply running more will help, but intervals, track sessions with Yasso 800’s, etc. will help a lot. Your aerobic base is likely very good, so you just need to get the muscle memory/imprint of the faster foot turnover (i.e. 90+ cadence).
Develop a 3-5 year plan. Place yourself in a good training environment. Build your mileage consistently but cautiously. Read books by Arthur Lydiard, Jack Daniels. Lots of info out there. Making that sort of improvement isn’t easy. What’s your best standalone mile or 5k time?
Mile is about 4:30 from a few years back.
5k I’m really not sure (only done one or two) I believe around a 16:30.
Once again, I’ve been swimming exclusively the past few years. The only road races I have done are in the off season for training purposes. A 4:55 with a 800m warm-up was the last time I timed myself in a mile.
OK I ask those of you infinately more experianced and wise than I, 34 minutes on 10 miles a week? Come on No freakin’ way! For all intents and purposes that means with no running at all someone can run 20-25% or so off of world record pace?
I just don’t see that happening…maybe I’m just delusional.
~Matt
I was told this weekend at Chicago that you need to have a 31:00 10k to be a competitive pro. Unfortunately, right now I am a few minutes off pace.
Like 10?
3 84 TRI Eric Limkemann 23 M PITTSBURGH PA 2 20:09 22:23 1:36 4 1:02:53 23.7 0:31 10 40:53 6:35 2:06:01 2/13 M20-24 3/219 M
Why would you bring this up? The guy has a legit question, and he wasn’t bragging at all in his post. From what i read you’re one hell of a runner. Why not instead of trying to bash the guy don’t you lend him some advice? If I could run, which I can’t, I would have given some advice. I’ll be waiting for a quality answer to his question.
Perhaps because I posted this, we know now enough about this very talented athlete to actually give some advice (not me, because I don’t know enough about running, and he’s already faster than I’ve ever been at 10K). His initial post gave the impression, to me at least, that he was within a couple of minutes of 31 (edit: in a triathlon).
I was told this weekend at Chicago that you need to have a 31:00 10k to be a competitive pro. Unfortunately, right now I am a few minutes off pace. Any training suggestions on how to run faster? I come from a swimming background and am relatively green when it comes to running workouts. Intervals? Distance runs? Hills? I’ll trade a few swim secrets for running tips if anyone is interested…
If you are a great swimmer but need to improve both bike and, especially the run, to consider becoming a pro you should consider PowerCranks. They will do both, but improve especially the run if it is weak.
Perhaps because I posted this, we know now enough about this very talented athlete to actually give some advice (not me, because I don’t know enough about running, and he’s already faster than I’ve ever been at 10K). His initial post gave the impression, to me at least, that he was within a couple of minutes of 31.
No worries on the original post… I’d be dumb not to expect as much. In my own defense though, I crashed on the bike course during the Pitt tri you cited. Not enough to drop out but enough to use as a weak excuse for a weak run.
Thanks for the advice so far. I am working on the weekly milage thing. I get bored easy when I try to run for long distances…
Perhaps because I posted this, we know now enough about this very talented athlete to actually give some advice (not me, because I don’t know enough about running, and he’s already faster than I’ve ever been at 10K). His initial post gave the impression, to me at least, that he was within a couple of minutes of 31.
No worries on the original post… I’d be dumb not to expect as much. In my own defense though, I crashed on the bike course during the Pitt tri you cited. Not enough to drop out but enough to use as a weak excuse for a weak run.
Thanks for the advice so far. I am working on the weekly milage thing. I get bored easy when I try to run for long distances…
It’s hard to imagine a collegiate distance freestyler getting bored easily…
Bored should not be a problem as you’re building up mileage . Except for a 1/week long run, at your pace, you’re going to complete all of your training runs in under an hour.
I did not re-read, so excuse me if I am wrong, but did he say he swam distance in college?
And, dude, with your raw talent. Get a coach. A coach with experience coaching men that compete ‘well’ on the ITU circuit. You don’t want a coach that trains Ironman competitors. And yes, it will be pricey!